Can Ashwagandha Help Soothe Holiday Stress?

A component of traditional medicine for thousands of years, ashwagandha is an evergreen shrub with soft, feltlike leaves that grows in subtropical areas of Asia, Africa, and Europe. Also called Indian ginseng and winter cherry, ashwagandha is an adaptogenic herb that is taken to lower stress, improve sleep quality, and reduce anxiety.

What is an adaptogenic herb?

The term adaptogenic refers to certain herbs, roots, and mushrooms that promote resilience against stress, anxiety, and tiredness. In taking adaptogens, the primary goal is for the body to return to a state of balance—or homeostasis—by adjusting hormones and other chemicals until stability is achieved.

The benefits of ashwagandha

Backed by years of research, there are numerous proven benefits of ashwagandha. Here are two key ways that this adaptogenic herb can help you find peace during the holiday season.

Try it as a sleep aid

Ashwagandha’s status as a sleep aid is supported by several human trials. In one study, the results of ashwagandha supplementation were measured against those of a placebo group. The conclusion was clear: those who took ashwagandha experienced better quality sleep without any adverse effects.

Take it for stress and anxiety relief

Multiple human trials have shown that ashwagandha shines as a stress- and anxiety-reducing supplement. A meta-analysis of ashwagandha clinical trials found that the supplement showed an overall beneficial effect on stress and anxiety levels. In particular, one study showed that ashwagandha root extract reduced stress and anxiety by increasing serotonin levels while lowering cortisol.

What’s the best way to take ashwagandha?

For stress reduction and sleep improvement, ashwagandha powder is typically taken orally. Research shows that it can be safely used for up to three months. While there’s no standard ashwagandha dose, the general consensus for adults is that 1,000 mg per day split over two 500 mg doses is considered safe.

Who should avoid ashwagandha?

As with any herbal supplement, it’s important to talk to your doctor or other healthcare practitioner before taking ashwagandha. Ashwagandha is considered unsafe for those who are pregnant or breastfeeding as well as those with autoimmune disorders, thyroid conditions, or liver disease.

Does ashwagandha have any side effects?

When ashwagandha is taken for three months or less, it’s thought to be well tolerated. Although considered mild and fairly rare, side effects may include stomach upset, diarrhea, vomiting, nausea, and headache.

Incorporate ashwagandha into your chill-out routine

Thanks to its availability in a variety of forms and dosages, ashwagandha can be enjoyed in myriad ways throughout the festive season.

Sip a mug of Soothing Moon Mylk, an easy-to-make drink using plant-based milk, warming Ayurvedic spices, and ashwagandha powder. You could also try making a simple ashwagandha tea with the dried leaves or roots of the herb.

Pamper your body with ashwagandha-infused lotion, body oil, or Epsom salts.

Blend ashwagandha powder into smoothies, chia puddings, and salad dressings (like this Roasted Medicinal Root Salad with Ashwagandha Dressing).

Include ashwagandha in your supplement routine by taking it in the form of capsules, gummies, or a tincture.